Learning how to deal effectively with stress can help with weight loss and reduce the potential for health risks.
Many people tend to overeat when their lives are stressful. According to Prevention.com, researchers have uncovered two more harmful effects of stress: It keeps heart-damaging fats circulating in the bloodstream longer, and it may be the reason that people overeat, especially at night.
Stress May Trigger Overeating
The scenarios below may lead to overeating, even if a full meal was just eaten a few hours or even moments before. By paying attention to personal stress triggers and finding other ways to deal with them, overeating can be avoided, and anxiety levels can decrease as well.
- After an argument or when confronted with a daunting task, do you reach for foods high in fat or carbohydrates?
- When feeling bored, do you tend to eat, even if you don’t feel hungry?
- Do you use food as a way to relax or reward yourself?
- If you find it hard to sleep, do you go to the kitchen for a snack?
- Is your schedule so packed that it’s easier to grab fast food rather than making meals at home?
- Does your mind seem to be preoccupied with what you’re going to eat next?
Reducing Stress Without Food
Prevention.com suggests a few things to do if you tend to overeat due to stress. The first thing to do before grabbing that donut or bag of chips is to practice deep breathing exercises or do some form of physical exercise. When at home, pet your dog or cat, take a long soak in a hot tub, read a book, or whatever works to help relieve stress, other than eating. Also, be aware of negative thoughts since this often increases stress and may lead to overeating.
Pay Attention to Inner Conversations.
Counteract every negative thought with a positive one. Remember that there is always a way out of a problem; nothing is impossible. Avoid putting yourself down, and keep in mind that every person has good qualities–even yourself. Choose to focus on workable solutions and compliment yourself for your positive traits.
Let Go of Future Fears
Not many of the things we worry about actually come into being, so the point is to not borrow trouble. Fix what you can, tend to situations as they come up, and let the rest go.
Avoid Procrastinating
Putting things off is a huge stress factor in many peoples’ lives. Get chores done right away, whether it comes to paying bills, finishing a project, or cleaning the litter box. Do it now rather than later and avoid piling more stress on yourself.
Share Your Feelings
Talk to a trusted friend or loved ones about things that are bothering you. Many times, this is all it takes to relieve stress and avoid overeating to cover up negative feelings.
Eat More Meals at Home
Make the time to cook more meals at home and eat out less. Fast foods are notorious for being overly processed and high in fat. Although they may be quick, the extra calories and money spent aren’t worth it. There are many cookbooks filled with cheap, quick, and easy meals that can be made in even 15 minutes. Eating healthier will have a positive effect on your overall health, mood, and you’ll save money in the process.
Get Regular Exercise
Whether taking a daily walk, doing yoga, or spending 20 minutes on the treadmill, get some exercise every day. Physical activity has been shown to not only reduce stress but also release endorphins in the brain that are natural mood lifters. Exercising will also lead to weight loss.
Learn a New Skill
Take a class or take up an enjoyable hobby. Many people eat when they’re bored. Whether painting, playing the guitar, making jewelry, writing, or anything else that may be interesting, by having something to look forward to and keeping your mind on something else besides food, you can reduce stress, learn a new skill, and avoid overeating.
Instead of using food to relieve stress, by practicing simple stress management techniques, you can lose weight, stay healthier, and have a more positive outlook on life.
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